Upper Arms Exercise · Body Weight

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Close-Grip Push-Up

Bringing the hands close together under the chest turns a standard push-up into a triceps-dominant exercise, similar to what a close-grip bench press does relative to a standard-width one. The chest still assists, but the triceps take on noticeably more of the pressing load through this narrower hand position. It's harder than it looks — the narrower base also demands more shoulder and core stability to keep the elbows from flaring out.

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Also known as: Close-grip Pushup

Category

Upper Arms

Equipment

Body Weight

Target

Triceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Close-Grip Push-Up

1. Get into a high plank, placing your hands close together directly beneath your shoulders.
2. Brace your core and bend your elbows to lower your body toward the floor, tucking your elbows in near your sides.
3. Drive through your palms, straightening your arms to press back up to the starting position.
4. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Close-Grip Push-Up mainly targets your Triceps, with your Chest helping support the movement, along with your Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have body weight? These target the same triceps with different equipment.

Barbell Close-Grip Bench Press Barbell · Triceps Dumbbell Neutral Grip Bench Press Dumbbell · Triceps Exercise Ball Dip Stability Ball · Triceps EZ Barbell Jm Bench Press EZ Barbell · Triceps

Featured in Curated Workouts

Train the Close-Grip Push-Up with structured progression in these complete workout routines:

Level 2 · Intermediate 30 Min · ~280 kcal

Titan Calisthenics Full Body Circuit

3 Days/Wk · 8 Wks · 30 Min · ~280 kcal

High-intensity bodyweight strength circuit engineered for relative upper and lower body power with zero equipment.

Bodyweight Circuit PectoralsTricepsUpper Back

+1

5 Movements

5 Exercises · 4 Rounds Start Workout →

Level 1 · Beginner 20 Min

Quiet Apartment Workout: No Jumping

4 Days/Wk · 6 Wks · 20 Min ·

A 20-minute example session using quiet bodyweight movements without jumps.

Bodyweight Timed Sets QuadsGlutesPectorals

4 Movements

4 Exercises · 4 sets per movement: 45s work / 30s rest Start Workout →

Level 2 · Intermediate 25 Min · ~220 kcal

Push-Up Mastery & Chest Progression Circuit

3 Days/Wk · 8 Wks · 25 Min · ~220 kcal

Systematic multi-angle push-up progression targeting upper, mid, and lower pectoral fibers.

Bodyweight Straight Sets PectoralsTricepsDeltoids

4 Movements

4 Exercises · 3 - 4 Sets Start Workout →

FAQ

What muscles does the Close-Grip Push-Up work?

The Close-Grip Push-Up mainly works your triceps. It also helps strengthen your chest and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Close-Grip Push-Up?

You do the Close-Grip Push-Up with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Close-Grip Push-Up?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Close-Grip Push-Up?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Close-Grip Push-Up?

The Barbell Close-Grip Bench Press trains your triceps with barbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.